{"product_id":"2940014963534","title":"Full Body Makeover: Personalized Workouts and Diet Tips","description":"Health and fitness are two of the most important issues facing people today. More\u003cbr\u003epeople are realizing the amazing benefits of practicing a healthier lifestyle. Many\u003cbr\u003eindividuals are not willing to make the sacrifices necessary to achieve the desired\u003cbr\u003egoals. People are willing to try gimmick diets, pills, and even plastic surgery to\u003cbr\u003eget in shape. Although some of these techniques may provide a quick fix, they\u003cbr\u003eusually do not contribute to long-term health. In general, people have the desire\u003cbr\u003eto look and feel better physically but lack the self-discipline to do so. A little\u003cbr\u003eguidance is needed to motivate people into taking that first step. To achieve total\u003cbr\u003eHealth and fitness, consistency is one of the keys to success. With the right\u003cbr\u003ecombination of weight training and dieting, you can achieve a healthier and betterlooking\u003cbr\u003ebody. This online E-BOOK will allow you to email questions, comments,\u003cbr\u003eand request your own personalized workout. I only give good healthy advice that\u003cbr\u003ewill ensure you the best short and long-term results. As a personal trainer, my\u003cbr\u003erole will be to keep you motivated to continue to workout and choose it as a\u003cbr\u003elifestyle and not just a quick fix. Although the dedication and self-discipline\u003cbr\u003eneeded to adhere to a new fitness lifestyle is tough to accept at first, once you see\u003cbr\u003ethe results you will want to embrace the fitness way of life. We do not believe in\u003cbr\u003egimmicks, only good advice. A combination of weightlifting, cardio activity, and\u003cbr\u003edieting will get you the results you are looking for. This E-Book is short and too\u003cbr\u003ethe point. This book gives you just the information you need to achieve your\u003cbr\u003egoals. If you do not understand any concepts, you may email me for answers.\u003cbr\u003eEmail me at  with your questions and goals. You may\u003cbr\u003ealso register on the website at www.thebrim.com\/fitness Please allow 24 hours for\u003cbr\u003ea response. Emails are checked daily.\u003cbr\u003eCHAPTER 1 \u003cbr\u003eHow calories are burned\u003cbr\u003eMany individuals labor under a misconception of how calories are burned. The\u003cbr\u003eimportance of knowing how calories are burned is very significant in the fight to\u003cbr\u003estay healthy and in shape. Expend more calories than you consume and there will\u003cbr\u003ebe weight loss. The body burns calories three ways; resting metabolic rate\u003cbr\u003e(RMR), energy expended with exertions either from exercise or daily\u003cbr\u003eactivities, and the thermic effect of food.\u003cbr\u003eResting metabolic rate is the most important of the\u003cbr\u003ethree.\u003cbr\u003e1. Resting metabolic rate accounts for 60-75% of daily calories burned. This\u003cbr\u003emeans you burn the most calories while at rest. The faster your metabolic rate the\u003cbr\u003emore calories you burn. People with a high percentage of lean body mass (fat\u003cbr\u003efree mass) burn more calories while at rest. This means it is important to not only\u003cbr\u003elose fat but to gain muscle in the process. It is also important to eat enough\u003cbr\u003ecalories during the day. Restricting calories will lower your Metabolism rate; this is\u003cbr\u003ewhy itis important to have a good healthy diet plan.\u003cbr\u003e2. Energy expended with exercise or daily activities account for 20-30% of\u003cbr\u003eyour daily caloric output. You can determine the amount of calories you burn\u003cbr\u003eaccording to your workout and intensity. A typical exercise session will burn\u003cbr\u003eabout 300 calories. It is important to do some type of exercising because daily\u003cbr\u003eactivities alone may not burn enough calories.\u003cbr\u003e3. Thermic effect of food accounts for about 10% of calorie expenditure. If you\u003cbr\u003eeat a 400-calorie meal, about 40 calories are used for digestion and absorption.\u003cbr\u003eThis is another reason it is important to eat enough calories throughout the day.\u003cbr\u003e10% of your calories burned actually come from eating.\u003cbr\u003eDetermining the Amount of Calories your body burns while at\u003cbr\u003erest.\u003cbr\u003eHARRIS BENEDICT EQUATION\u003cbr\u003eThe Harris Benedict Equation is a formula that uses your BMR (calories burned\u003cbr\u003ewhile resting) and then applies an activity factor to determine your total daily\u003cbr\u003eenergy expenditure (calories). The only factor omitted by the Harris Benedict\u003cbr\u003eEquation is lean body mass. Remember, leaner bodies need more calories than\u003cbr\u003eless lean ones. Therefore, this equation will be very accurate in all but the very\u003cbr\u003emuscular (will under-estimate calorie needs) and the very obese (will overestimate\u003cbr\u003ecalorie needs).\u003cbr\u003eEnglish BMR Formula\u003cbr\u003eWomen: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in \u003cbr\u003einches ) - ( 4.7 x age in years ) \u003cbr\u003e \u003cbr\u003eMen: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in \u003cbr\u003einches ) - ( 6.8 x age in year ) \u003cbr\u003eMetric BMR Formula\u003cbr\u003eWomen: BMR = 655 + ( 9.6 x weight in kilos ) + ( 1.8 x height in cm ) - ( 4.7 x age in years)\u003cbr\u003eMen: BMR = 66 + ( 13.7 x weight in kilos ) + ( 5 x height in cm ) - ( 6.8 x age in years )","brand":"7th floor 2012","offers":[{"title":"Default Title","offer_id":47152923246832,"sku":"2940014963534","price":0.99,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0737\/7593\/9824\/files\/2940014963534_p0.jpg?v=1763618147","url":"https:\/\/shop-qa.barnesandnoble.com\/products\/2940014963534","provider":"Barnes \u0026 Noble (DEV)","version":"1.0","type":"link"}